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Easy-to-Make Milk Recipes for Recovery

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Easy-to-Make Milk Recipes for Recovery
Presented by Spartan Training®

Time is of the essence, in both life and recovery. Getting quality nutrition when it's needed is a key to athletic performance and prevention of burnout.

Keep these quick and easy milk recipes handy. They are delicious and nutritious. They also don't take a lot of time.

Also, be sure to use milk of the highest organic and grass-fed quality.  This is why we at Spartan keep ourselves fully stocked with Maple Hill 100% Grass-Fed Organic Whole Milk when we head into the kitchen to make these recipes.

Chocolate Chia Protein Pudding

Ingredients

  • 3 tablespoon chia seeds
  • 1 scoop chocolate protein powder
  • ¾ cup Maple Hill 100% Grass-Fed Organic Whole Milk
  • fresh berries

Directions

  1. Put milk in cup or jar first. Then add chia seeds and protein powder.
  2. Mix very well.
  3. Allow to sit for 5 minutes, then put berries on top and place in a fridge overnight to firm up.

Quinoa Protein Breakfast Bowl

Ingredients

  • 1 cup uncooked quinoa
  • 2 cups Maple Hill 100% Grass-Fed Organic Whole Milk
  • 1 egg white
  • 1/4 teaspoon pure vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon nutmeg

Directions

  1. Bring 2 cups of milk to a full simmer in a small saucepan. Add quinoa, return to a simmer and reduce heat to low. Cover, leaving a tiny crack for steam to escape, and simmer until about two-thirds of the milk has been absorbed, about 15 minutes.
  2. Remove from heat and stir in egg white, vanilla and spices. Return pan to stove, covering again with a tiny crack for steam to escape, and continue to cook on low until almost all the milk has been absorbed, about 5 minutes.
  3. Optional toppings: slivered walnuts, berries, a drizzle of honey

Avocado Smoothie

Ingredients

  • 1 banana, frozen
  • ½ avocado
  • 1 scoop chocolate protein powder
  • 1½ cups Maple Hill 100% Grass-Fed Organic Whole Milk
  • ¼ tsp cinnamon
  • pinch of sea salt

Directions

  1. Add banana, avocado, protein powder, milk, cinnamon, and salt to blender.
  2. Blend for 10–15 seconds.
  3. Pour into a glass and enjoy.

Peaches and Cream Smoothie

Ingredients

  • 1 cup peaches, frozen
  • 1 ½ cup Maple Hill 100% Grass-Fed Organic Whole Milk
  • ½ cup Maple Hill 100% Grass-Fed Organic Vanilla Greek

Directions

  1. Add peaches, milk, and Greek yogurt o blender.
  2. Blend for 10-15 seconds.
  3. Pour into a glass and enjoy.

Creamy Vanilla Berry Popsicles Recipe

Ingredients

  • 1 cup Maple Hill 100% Grass-Fed Organic Whole Milk
  • 1 cup Maple Hill 100% Grass-Fed Organic Vanilla Greek
  • 1/2 cup fresh raspberries
  • 1/2 cup fresh blueberries
  • 2 large strawberries, sliced into 5 slices

Directions

  1. In a medium-size bowl, whisk together milk and yogurt. Set aside.
  2. Place 2 raspberries in the bottom of each of 10 popsicle molds.
  3. Divide blueberries evenly among the popsicle molds. Place one strawberry slice in each popsicle mold.
  4. Carefully pour milk mixture over fruit, dividing evenly among the molds. Gently tap the popsicle molds on the counter to release any air bubbles.

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Anne L’Heureux, R.D., L.D.

Anne L’Heureux, R.D., L.D.

Anne L’Heureux, R.D., L.D., has a Bachelor’s of Science in Coordinated Dietetics, and she's been a certified SGX coach since 2016. In Spartan standings, she's a 2016 top 300 female elite points leader, and she placed 2nd in the inaugural Spartan Winter Sprint held in upstate New York in 2017. Anne’s professional background includes working with supermarket consumers as a dietitian and helping clients to reach their fitness and nutrition goals. She also hosts weekly SGX courses in her own backyard, complete with rope climb, monkey bars, traverse wall, spear throw, and more.